Comparing Nutrients in 500 calories Baked Potato Flesh VS Sun-dried Tomatoes, Packed In Oil

Weight per 500 calories

• Baked Potato Flesh: 538g
• Sun-dried Tomatoes, Packed In Oil: 235g

Sun-dried Tomatoes, Packed In Oil, Drained have 2.3 times more energy per unit of mass than Baked Potatoes Flesh no Salt, which is above average in comparison to other foods. Baked Potato Flesh having average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Baked Potato Flesh	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	3.36% 0.054g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	42% 54.8g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.2% 8.06g	36% 13.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.7% 0.11mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	53.3% 8.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48.4μg	13.5% 54μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.5% 69mg	266% 239mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.43% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.34% 1.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	2.7% 27mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	128% 1.16mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	23.5% 1.9mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	37.6% 0.87mg	47.6% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.4% 269mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	62% 2102mg	108% 3674mg	3400mg per day for Men 19-50 years
Selenium	2.93% 1.6μg	13% 7.04μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	11% 405g	3.4% 126g	3700g per day for Men 19-50 years

Baked Potato Flesh VS Sun-dried Tomatoes, Packed In Oil Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Baked Potato Flesh or Sun-dried Tomatoes, Packed In Oil?

Lets compare vitamin content per 500 calories of Baked Potato Flesh vs Sun-dried Tomatoes, Packed In Oil:

• 500 calories of Baked Potato Flesh have 1.2 times more Vitamin B1, 2.7 times more Vitamin B5 and 2.2 times more Vitamin B6 than Sun-dried Tomatoes, Packed In Oil.
• While 500 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain more Vitamin A, 8 times more Vitamin B2 and 3.5 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sun-dried Tomatoes, Packed In Oil provide similar amounts of Vitamin B3 and Vitamin B9 per 500 calories.
• 500 calories of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Baked Potato Flesh vs Sun-dried Tomatoes, Packed In Oil:

• 500 calories of Baked Potato Flesh have 3.2 times more Water than Sun-dried Tomatoes, Packed In Oil.
• While 500 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 4.1 times more Calcium, 3.3 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese, 1.7 times more Potassium, 4.4 times more Selenium and 23.2 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sun-dried Tomatoes, Packed In Oil contain similar levels of Copper, Phosphorus and Zinc per 500 calories.
• 500 calories of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Flesh have 2.1 times more Carbohydrate than Sun-dried Tomatoes, Packed In Oil.
• While 500 kcal of Sun-dried Tomatoes, Packed In Oil, Drained contain 61.5 times more Fat, 31.8 times more Saturated Fat, 3.4 times more Omega 3, 27 times more Omega 6 and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Sun-dried Tomatoes, Packed In Oil offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6